Fitness and Performance

“Nightmare on Broad st” 4 rounds 50-Abmat Situps Run the block Walking lunge down Broad st

Fitness and Performance

Build to heavy Clean complex 1-Power Clean+1-Hang Squat Clean“Bell” 3 rounds for time 21-Deadlift 185/135 15-Pullups 9-Front Squats 185/135

Fitness and Performance

15 min AMRAP
20-Slamballs 30/20
10/5-Ring Pushups
100m RunStrength
3×8-Close Grip Bench
3×8-DB OH Extension
3×12-Banded Tricep Pressdowns

Fitness and Performance

Part 2 isn’t optional and remember to dig through closets for old warm items of clothing

2 person team leapfrog movements
12 Rounds
30-Dubs
15/10-Cal bike
10-Power snatch 75/55Bodybuilding strength
3 rounds
10-DB Side Laterals
10-Plate Front Raise
10-Band Pull Aparts

Several still need to pay dues. Get that taken care of. Remember we are bringing in a warm clothing item all this week so check your closet and drawers. COAT/SCARF/GLOVES/BEANIE/TOBOGGAN

Fitness and Performance

12 min E2MOM Front Squat 10/8/6/4/2/2 Weight for set of 10 begins with weight you used 11/26. Goes up every set For Time “Dirty 530” 30-Wallballs 30/20 30-Chest to Bars 30-Burpees 30-S20 115/75 30-Cal Row

Add 5 dollar late fee when paying dues

Fitness and Performance

Deficit Deadlift
3×7 For Time
400 m Run
[5 rounds
12-Push Press 135/95
20-Box Jumps 24/20]
400m Run

Last day to pay dues and avoid late fee

Fitness and Performance

15 min AMRAP
5-Shoot Throughs
Walking lunge
10/7-Cal Ski
Walking lunge
(Parallets will be set up in a row 8′ off wallball wall. Walking lunges will be performed the distance back and forth between movements)Not for Time
3×8-Double Overhead Tricep DB Extension
3×8-Alt DB Curls(8 each side)
3×8-DB Tricep Kick Backs(8 each side)
3xDB 21s (7bottom.7top.7full. Can do a different order each set as long as all 21 reps are preformed)

Fitness and Performance

Partner WOD For Time: 500/400-Cal Bike Swap every min till total is achieved(24 min cap)3 rounds not for time 10-Barbell Glute Bridges 8-GH Raise or(sc 10-Back Ext) 10-Single Arm DB Row each side 10-Dumbell Pull Over laying on Bench

Fitness and Performance

Clean complex
Build to heavy
1-Hang Power Clean+1-Power Clean+1-Squat Clean(touch and go)21-15-9
KB swings 70/53
Burpees

For Time (30 min cap can be extended if class starts early enough but have to wrap it up with 5 min left in class to clear the floor for the following class) 1,969 m row 50 Pull ups 50 Clean and Jerk 95/65 50 WB 20/14 50 T2B 50 DB snatch alternate 25R/25L 50 DU 12 pistols 2 RMU

Gene Birthday WOD 50yr 12/2/1969